Terrible Tuesday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of :45 on, :10 off -Assault bike -Inch worms -Air squats -Pass throughs/stretch **THEN** -Stretch wrists -15 Overhead squats (weighted PVC) -10 Sotts press (or trainer bar) Overhead Squat (10 x 2) Every 90 seconds for 15 minutes. Record heaviest 2. “Black Hawk” (Time) 21-15-9 Overhead Squat 95/65 Burpee …

Manic Monday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Spend 10 minutes stretching Metabolic Conditioning Alt. Emom x 12 minutes even: 20-40 Double Unders Odd: 6-10 cal assault bike **Keep the work to no more than 45 seconds per round “Sitting Bull” (AMRAP – Rounds and Reps) 12 minute AMRAP 5 Power Clean 155/105 10m Wall Ball Walking Lunge 20/14 15 Push-up …

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Fundamentals (Time) 1 mile Run 100m Farmer Carry (1.5/1 pood) 800m Run 100m Sled Pull 300m Run 30 Glute Bridge 200m Run 75 Bulgarian Split Lunges 300m Run 30 Glute Bridge 800m Run 100m Sled Pull 1 mile Run 100m Farmer Carry RX+ = vested

Saturday, June 27th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Crawl/Push/Hang/Hold Oh Snap, excuse me while I “Burp”!!!! Metcon (Time) Teams of 2 For time: Run 800m (100m relay style) 40-30-20 Wall Balls Med Ball Sit Ups (Partner toss) Run 600m (100m relay style) 35-25-15 D Ball over shoulder Air Assault Cals Run 400m (100m relay style) 30-20-10 Clean & Jerks 135/95 Double …

Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Rowing Warm-Up (No Measure) Run 300m Then……. 10 min to complete: 1 Round of Cindy Row 400m 1 Round Cindy Row 300m 1 Round Cindy Row 200m 1 Round Cindy Row 100m Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force …

Thurzday Heat

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Lifting Warm-up (No Measure) 2 rounds 12 calorie Assault Bike 10m Jogging High Knee 10m Jogging Ass Kicker 10 Pedlay Row 45/35 10 Front Squats 45/35 Back Squat (6 X 2) 60%-65%-70%-75%-80%-85% Hephaestus (Time) 21 Deadlift 95/65 15 Thrusters 95/65 12 Burpees Over Bar 15 Deadlift 12 Thrusters 9 Burpees Over Bar 12 Deadlift …

Meatloaf Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 6 Minutes Athlete Specific Daily Stretching (No Measure) Target two problem areas and stretch them for 90 seconds ea. Then find two more. 90 seconds x 4 rounds = 6 minutes When clock expires = 15 BurpeesLast 5 burpees should be your fastest 5 burpees. Row Trials (5 Rounds for time) 100m 10 cal …